DE Bench Day

Well felt like ass all day but managed a damn good workout, hit 100kg for a nice triple off a 2 board then for another off 3 boards.Doubled 105kg off a 3board next and then did speed work.Finished with dumbell JMs dumbell rows and some light bradford presses.

DE Bench Day 1/8/09

2 Board
1x3 80kg
1x3 90kg
1x3 100kg

3 Board
1x3 100kg
1x2 105kg
1x4 90kg (thought I did 5 but fucked the count up!)

Speed Work 3 Grips
50-55kg 7x3

DB JMs
2x8 20kg
1x7 22.5kg

DB Rows
5x8 27.5kg

Bradford Presses
3x15,12,10 20kg

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There are no shortcuts. The fact that a shortcut is important to you means that you are a pussy. Let me be clear here: if you'd rather take steroids than do your squats heavy and drink enough milk, then you are a Fucking Pussy. I have no time or patience for Fucking Pussies. Please tell everyone you know that I said this.- Mark Rippetoe

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